Do you want konw how to lose 3 pounds a week? How much weight do you lose in a week can be influenced by many things: diet, exercise, sleep, stress, genetics, age, etc. Losing 3 pounds a week may be possible, but it will probably require significant changes.
There is also a wide individual variance for weight loss: what can work for one person to lose 3pounds (about 1 kilos) can have different results on another person.
Weight loss is generally faster at the beginning because more water is lost at the beginning.
After the first or second week, weight loss can slow to about 1-2 pounds (1kg) per week depending on the changes made and the desired fat loss.
Drastic diets can promise a rapid weight loss of 5 to 10 pounds in 1 week. However, these results do not last. Weight generally returns faster than expected.
Instead of focusing on the goal of losing a lot of weight as soon as possible, focusing on long-term healthy lifestyle changes can be better for your overall health and long-term results.
Even if you don’t lose 3 pounds the first week, any fat loss can have positive health improvements.
What stage of weight loss are you at?
A drastic change in diet, exercise or combination can result in significant weight loss. A drastic weight reduction is usually seen more early in the program.
Losing 5 kilos in a week can probably get to the initial stages of weight loss, because there is a mixture of fat mass loss and water weight loss.
After the first weeks of diet and exercise, this will stabilize at 1-2 pounds per week.
Dietary changes to lose 1 kilos in one week
Following a popular diet (soup or cabbage diet, fasting, etc.) to lose weight usually involves eliminating one or more food groups.
Eating a restricted diet that eliminates food groups can pose health risks. Instead of following a drastic and very restrictive diet that includes only a few foods, I suggest focusing on eliminating processed foods from your diet.
Processed foods such as sugary snacks, candy and sugary drinks are the main source of empty calories that only get fatter.
Increasing the intake of fruits, vegetables, whole grains, legumes, healthy fats and lean proteins can be a healthy and sustainable approach that provides your body with antioxidants, fibre, vitamins and minerals.
How many calories you need to cut to lose 5 pounds in a week can vary.
A general principle to lose 1-2 pounds every 7 days is to reduce caloric intake and/or increase energy expenditure by 500 to 1000 calories per day.
Therefore, the loss of 3 pounds per week would theoretically result in an increase in caloric expenditure and/or a reduction in caloric intake of 2,500 calories per day.
A low-calorie diet (less than 800 calories per day) is recommended only under medical supervision.
Dramatically reducing your calorie intake could increase your risk of gallstones or other health problems.
Following a very low calorie diet is recommended for the treatment of obesity only under the supervision of a medical team and for a short period of time.
Following a very low calorie diet can produce results of 3-5 pounds the first week.
Those who want to lose weight quickly on their own should follow a low-calorie diet that provides about 1,000 calories (or more) per day for women and 1,200 calories (or more) per day for men.
Exercises to lose weight quickly
It is possible to slim quickly with diet alone or with a combination of diet and exercise.
However, exercise can play a crucial role in avoiding weight gain and getting results faster.
The benefits of incorporating exercise include: maintaining muscle mass, increasing metabolic rate, promoting fat loss and allowing your calorie intake to be higher than if you do not exercise.
Keep in mind that exercise, even without weight loss, will offer many health benefits by reducing the risk of stroke, metabolic syndrome, type 2 diabetes and increased beneficial HDL cholesterol.
General exercise guidelines for adults include moderate exercise 5 days a week for 30 minutes, in addition to complete training for all muscle groups 2 days a week.
Losing up to 3 kilos in a week will probably take more than this general amount of exercise.
Researchers suggest that exercise volume must be high for significant weight loss to occur.
How much exercise you will need to do to lose 3 pounds quickly can vary. A variety of exercises including moderate intensity, vigorous intensity and strength training is recommended.
To be careful
Before starting a diet or exercise program, it is recommended to consult your doctor if you are overweight. While a large amount of exercise can help you lose 5 pounds in a week, you need to do what is best for your body and your health.
Avoid the temptation to follow very restrictive diets that promote rapid weight loss.
More than just a number
Whatever your slimming goal, keep in mind that health and well-being are more than just a number on the scale.
You could lose 3 pounds a week doing something drastic, but it won’t be sustainable in the long run.
Making healthy changes to your dietary intake, exercise, stress management and sleep habits is necessary for long-term weight management and overall health.
If you incorporate healthy lifestyle behaviours, but don’t see 3 pounds a week, don’t get discouraged. You are making changes in your body that cannot be measured on a scale.